Plate-Loaded Iso-Lateral One-Arm Row
How to do it
Starting position
- Place your chest against the chest pad and grip only one handle.
- Grip the frame or handle with your other hand to stabilize your upper body.
- Load the plates with a weight to start on your weaker side.
Movement
- Pull your elbow toward your side.
- At the end of the pull, squeeze your lats once more.
- Return slowly while keeping your torso from rotating.
- Match the reps of your weaker side and do only the same number of reps on the other side.
Breathing
Exhale as you pull, inhale as you return.
Trainer tips
- Pulling one side at a time keeps your weaker side from being overshadowed by the stronger side
- Hold the handle with your opposite hand to keep your upper body from rotating
Cautions
- If you twist your torso to pull, the weight only goes up while target muscle engagement drops.
- If you force the weaker side's reps to match the stronger side, the imbalance will only grow.
- Forcing reps on the weaker side to match the stronger side
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Rear delts · Biceps |
| Equipment |  Seated row machine |
| Movement pattern | Horizontal pull |
| Rep range | 8–12 reps (one side at a time) |
8 similar exercises
Representative exercise: Plate-Loaded Iso-Lateral One-Arm Row
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the seated row machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Reverse Grip Bent Over RowHarderNarrow Grip Inverted RowHarderSingle-Arm Cable RowSimilar exerciseBand Lying Reverse Grip RowSimilar exerciseDumbbell Row with Chest SupportedSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.